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Squat Strength Standards

Use these squat standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Squat Strength Level

Enter your sex, bodyweight, age, and squat one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Squat Standards

Male Squat Strength Standards

Strength Level	Weight
Beginner	145 lb
Novice	205 lb
Intermediate	285 lb
Advanced	380 lb
Elite	480 lb

Male Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.75x
Advanced	2.25x
Elite	2.75x

Male Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	75 lb	120 lb	170 lb	230 lb	300 lb
120 lb	90 lb	135 lb	190 lb	255 lb	325 lb
130 lb	105 lb	150 lb	210 lb	275 lb	350 lb
140 lb	115 lb	165 lb	225 lb	300 lb	375 lb
150 lb	130 lb	180 lb	245 lb	320 lb	395 lb
160 lb	145 lb	195 lb	265 lb	340 lb	420 lb
170 lb	155 lb	210 lb	280 lb	355 lb	440 lb
180 lb	165 lb	225 lb	295 lb	375 lb	460 lb
190 lb	180 lb	240 lb	310 lb	395 lb	480 lb
200 lb	190 lb	255 lb	325 lb	410 lb	500 lb
210 lb	205 lb	265 lb	340 lb	430 lb	520 lb
220 lb	215 lb	280 lb	355 lb	445 lb	535 lb
230 lb	225 lb	290 lb	370 lb	460 lb	555 lb
240 lb	235 lb	305 lb	385 lb	475 lb	570 lb
250 lb	245 lb	315 lb	400 lb	490 lb	585 lb
260 lb	260 lb	330 lb	410 lb	505 lb	605 lb
270 lb	270 lb	340 lb	425 lb	520 lb	620 lb
280 lb	280 lb	350 lb	440 lb	535 lb	635 lb
290 lb	290 lb	365 lb	450 lb	550 lb	650 lb
300 lb	300 lb	375 lb	465 lb	560 lb	665 lb
310 lb	305 lb	385 lb	475 lb	575 lb	680 lb

Male Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	120 lb	175 lb	245 lb	325 lb	410 lb
20	140 lb	200 lb	280 lb	370 lb	465 lb
25	145 lb	205 lb	285 lb	380 lb	480 lb
30	145 lb	205 lb	285 lb	380 lb	480 lb
35	145 lb	205 lb	285 lb	380 lb	480 lb
40	145 lb	205 lb	285 lb	380 lb	480 lb
45	135 lb	195 lb	270 lb	360 lb	455 lb
50	125 lb	185 lb	255 lb	335 lb	425 lb
55	115 lb	170 lb	235 lb	310 lb	390 lb
60	105 lb	155 lb	215 lb	285 lb	360 lb
65	95 lb	140 lb	195 lb	255 lb	325 lb
70	85 lb	125 lb	175 lb	230 lb	290 lb
75	75 lb	110 lb	155 lb	205 lb	260 lb
80	70 lb	100 lb	140 lb	185 lb	235 lb
85	60 lb	90 lb	125 lb	165 lb	210 lb
90	55 lb	80 lb	110 lb	150 lb	185 lb

Female Squat Standards

Female Squat Strength Standards

Strength Level	Weight
Beginner	70 lb
Novice	110 lb
Intermediate	165 lb
Advanced	230 lb
Elite	300 lb

Female Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

Female Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	40 lb	75 lb	115 lb	170 lb	225 lb
100 lb	50 lb	80 lb	125 lb	180 lb	240 lb
110 lb	55 lb	90 lb	135 lb	190 lb	255 lb
120 lb	60 lb	100 lb	145 lb	205 lb	265 lb
130 lb	65 lb	105 lb	155 lb	215 lb	280 lb
140 lb	70 lb	110 lb	165 lb	225 lb	290 lb
150 lb	80 lb	120 lb	170 lb	235 lb	300 lb
160 lb	85 lb	125 lb	180 lb	240 lb	310 lb
170 lb	90 lb	130 lb	185 lb	250 lb	320 lb
180 lb	95 lb	140 lb	195 lb	260 lb	330 lb
190 lb	100 lb	145 lb	200 lb	265 lb	340 lb
200 lb	105 lb	150 lb	205 lb	275 lb	350 lb
210 lb	105 lb	155 lb	215 lb	280 lb	355 lb
220 lb	110 lb	160 lb	220 lb	290 lb	365 lb
230 lb	115 lb	165 lb	225 lb	295 lb	370 lb
240 lb	120 lb	170 lb	230 lb	305 lb	380 lb
250 lb	125 lb	175 lb	235 lb	310 lb	385 lb
260 lb	130 lb	180 lb	245 lb	315 lb	395 lb

Female Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	60 lb	95 lb	140 lb	195 lb	255 lb
20	65 lb	110 lb	160 lb	225 lb	295 lb
25	70 lb	110 lb	165 lb	230 lb	300 lb
30	70 lb	110 lb	165 lb	230 lb	300 lb
35	70 lb	110 lb	165 lb	230 lb	300 lb
40	70 lb	110 lb	165 lb	230 lb	300 lb
45	65 lb	105 lb	155 lb	215 lb	285 lb
50	60 lb	100 lb	145 lb	205 lb	265 lb
55	55 lb	90 lb	135 lb	185 lb	245 lb
60	50 lb	80 lb	125 lb	170 lb	225 lb
65	45 lb	75 lb	110 lb	155 lb	205 lb
70	40 lb	65 lb	100 lb	140 lb	180 lb
75	35 lb	60 lb	90 lb	125 lb	165 lb
80	35 lb	55 lb	80 lb	110 lb	145 lb
85	30 lb	45 lb	70 lb	100 lb	130 lb
90	25 lb	40 lb	65 lb	90 lb	115 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.